Conditioning:
MPCF Hero Board WOD
“Lumberjack 20”
20 Deadlifts (275/185)
Run 400m
20 Kettlebell Swings (70/53)
Run 400m
20 Overhead Squats (115/75)
Run 400m
20 Burpees
Run 400m
20 Chest-2-Bar Pull-ups
Run 400m
20 Box Jumps (24/20″)
Run 400m
20 Dumbbell Squat Cleans (50/35’s)
Run 400m
For Time
On Nov. 5 at 1:34 p.m., a terrorist named Major Nidal Hasan attacked fellow soldiers and civilians at Fort Hood, Texas. When the shooting ended, he had killed 12 soldiers and one civilian and wounded 43 others.
SPC Frederick Greene, 29, of Mountain City, Tennessee, PFC Aaron Thomas Nemelka, 19, of West Jordan, Utah, PFC Michael Pearson, 22, of Bolingbrook, Illinois, and SPC Kham Xiong, 23, of St. Paul, Minnesota, along with eleven of the wounded were active CrossFitters in the 20th Engineer Battalion, home to Lumberjack CrossFit.
Flexibility:
Right Side Straddle
Left Side Straddle
Middle Straddle
Royal Huddleston Burpee Challenge:
Day 102
Post time and experiences to comments
35:00
225 dl
75 ohs
35 dbsc
32:50 Rx. Wasn’t sure I would make it through those deadlifts at 92.5% of my 1RM lol…DB Sq cleans are the worst. NTFS- sets of 3 on c2b and DBSC worked well.
31:39 Mod
113# DL
35# KB
22#OHS
25# DBSC
So stinkin sore from the ring dips..
Next time I’ll shoot for MRX..
Oops..20# dumbbells
44:51 mod 143# DL 45# KB
Everything else Rx
28:53 Rx
Loved everything about that hero wod!❤️
38:25 with lots of mods
185# dl, 75# ohs, 55# kb, 20″ box, chest 2 bar attempts but counting chin over bar, 40# dbsc